Tips For Beautiful Feet

Your feet are often the most neglected part of your body, yet they bear the brunt of daily activities and deserve just as much attention as your face or hands. Beautiful feet are not only aesthetically pleasing but also a sign of good health. Here are some tips to help you achieve and maintain beautiful, healthy feet.

1. Regular Cleansing

Keeping your feet clean is the first step to beautiful feet. Wash your feet daily with warm water and a mild soap. Pay special attention to the areas between your toes. After washing, make sure to dry your feet thoroughly to prevent fungal infections.

2. Exfoliation

Exfoliating your feet helps to remove dead skin cells and prevent the build-up of hard, rough patches. Use a pumice stone, foot scrub, or an exfoliating foot mask at least once a week. Focus on areas that tend to be rough, such as the heels and balls of your feet. If heel begin to crack they can become painful very quickly.

3. Moisturise Daily

Dry skin can make your feet look dull and unattractive. To keep them soft and smooth, moisturise your feet daily. Opt for a rich foot cream or lotion that contains ingredients like urea, shea butter, or glycerin. Apply the moisturiser after your evening shower or before bed for the best results.

4. Regular Trimming and Filing

Keep your toenails trimmed and filed to avoid ingrown nails and to maintain a neat appearance. Trim your nails straight across and use a nail file to smooth the edges. Be careful not to cut them too short, as this can lead to discomfort, infections and ingrown toe nails.

5. Cuticle Care

Just like the nails on your hands, the cuticles on your toes need care too. Gently push back your cuticles after a shower when they are soft. Avoid cutting them, as this can cause infections. Instead, use a cuticle remover or cream to keep them tidy.

6. Foot Soaks

Indulge your feet in a relaxing foot soak once a week. Soak your feet in warm water mixed with Epsom salt, essential oils, or a foot soak solution for about 15-20 minutes. This helps to soothe tired feet, soften the skin, and reduce swelling.

7. Wear Proper Footwear

The right footwear is essential for maintaining beautiful feet. Wear shoes that fit well and provide adequate support. Avoid tight shoes that can cause blisters, calluses, and other foot problems. When at home, let your feet breathe by wearing open-toed slippers or going barefoot. Take a read of our advice on different types of shoes.

8. Use Sunscreen

Your feet are exposed to the sun just like any other part of your body, and they can get sunburned too. When you’re out and about in open footwear, make sure to apply sunscreen to your feet to protect them from harmful UV rays.

9. Stay Hydrated

Hydration is key to maintaining healthy skin, including the skin on your feet. Drink plenty of water throughout the day to keep your skin hydrated from the inside out. This helps to prevent dryness and promotes overall skin health.

10. Treat Problems Promptly

If you notice any foot problems, such as fungal infections, warts, or persistent dryness and cracking, address them promptly. Over-the-counter treatments are available for many common foot issues, but don’t hesitate to consult a podiatrist if the problem persists or worsens.

11. Pamper with a Pedicure

Regular pedicures can keep your feet looking their best. Whether you do it yourself or visit a salon, a pedicure helps to maintain nail health, exfoliate dead skin, and keep your feet moisturised. Make sure to follow good hygiene practices to avoid infections.

12. Foot Exercises

Keep your feet strong and flexible by incorporating foot exercises into your routine. Simple exercises like toe curls, arch lifts, and ankle rotations can improve circulation and prevent foot fatigue. Stretching your feet and toes regularly can also help maintain their flexibility.

Beautiful feet require consistent care and attention. By incorporating these tips into your daily and weekly routines, you can keep your feet looking and feeling their best. Remember, healthy feet are the foundation of your overall well-being, so treat them with the care they deserve. Your feet will thank you!

Book your appointment with us to keep your feel healthy and beautiful.

Have you ever felt overwhelmed by the multitude of shoe options out there?

From the office to the gym, and even cosy nights at home, finding the perfect pair can be daunting. 

Fear not! 

We've curated a comprehensive guide, drawing insights from Essex Foot Care's three clinics, to help you make informed decisions for happy, healthy feet.

Types of Shoes 

Walking Shoes

For those who enjoy brisk walks or have an active lifestyle, investing in proper walking shoes is crucial. We suggest:

• Arch Support: Look for shoes that provide adequate arch support to prevent discomfort and overpronation.
• Cushioning: Opt for shoes with ample cushioning to absorb shock and reduce impact on your joints, especially during long walks.
• Breathable Materials: Shoes made of breathable materials help keep your feet cool and dry, preventing potential issues like blisters.

High Heels

While high heels can elevate any outfit, they may not always be kind to your feet.

We would encourage you to think about:

Heel Height: Consider opting for lower heels to minimize strain on the balls of your feet and lower back.

Platform Soles: Shoes with platform soles can provide some elevation without increasing the height of the heel.

Cushioned Insoles: Look for heels with cushioned insoles to add comfort and reduce pressure on the soles of your feet. 

Children's Shoes

Properly fitting shoes are vital for children's growing feet. Essex Foot Care recommends:

• Room to Grow:  Ensure there's ample room (about a thumb's width) between the longest toe and the end of the shoe to accommodate growth.

• Flexible Soles:  Children's shoes with flexible soles allow natural foot movement, aiding in proper development.

• Breathable Materials:  Shoes made from breathable materials help prevent sweating and discomfort.

Slippers

Even your indoor footwear matters for foot health. Think about:

• Support:  Look for slippers with arch support to provide stability and comfort, especially if you wear them for extended periods.

• Non-Slip Soles:  Slippers with non-slip soles reduce the risk of accidents, particularly on smooth surfaces.

• Warmth and Comfort:  Choose slippers made from materials like wool or fleece for warmth and cosiness during colder months.

• Well-fitted: It’s important to consider that worn, loose slippers are a fall hazard and could cause trips or falls in the home

 Photo from Widerfitshoes.co.uk

Choosing the Best Shoes

When it comes to selecting shoes for any occasion, we’d encourage you to consider the following factors:

• Fit: Shoes should feel comfortable from the moment you try them on. If they feel too tight or too loose, they're likely not the right fit.

• Purpose:  Match the shoe to the activity. Athletic shoes are designed for sports, while dress shoes are ideal for formal events.

• Quality:  Investing in well-made shoes ensures durability and proper foot support, reducing the risk of foot problems.

Shoe Fitting Guide

Properly fitting shoes are essential to foot health. Essex Foot Care offers these fitting tips:

• Measure Both Feet:  Feet can vary in size, so measure both and go with the larger size.

• Try Shoes Later in the Day:  Feet tend to swell throughout the day, so try shoes on in the afternoon or evening for a more accurate fit.

• Wiggle Room:  There should be about a half-inch of space between the longest toe and the end of the shoe to prevent cramping.

• Walk Around:  Take a few steps in the shoes to ensure they don't slip or rub uncomfortably.

Remember, your shoes should look good and support your feet throughout the day. Whether exploring Essex or enjoying a quiet night in, the right shoes can make all the difference.

Our experts are happy to advise what you must look out for when investing in footwear. We are here to help and encourage you to find the perfect fit for your lifestyle and foot health needs. Get in touch if you have any questions.

Are You Wearing the Right Socks for Your Feet?

That's the question I asked a patient recently while treating her painful cracked heel and athlete's foot during her podiatry treatment.

She grinned and told me that she had no clue about socks other than receiving Christmas socks or buying cheap multipack socks when she ends up with an assortment of odd socks (where do socks disappear !?).

Socks are more than just a covering for your feet; they play a crucial role in foot health, comfort, temperature regulation, support, cushioning, and prevention of foot problems. Here's a comprehensive guide on how to improve your sock life and, consequently, your foot health.

Choosing the Right Material

Socks can be made from various materials, and matching the material to the activity can significantly enhance foot health and comfort.

• Bamboo and Cotton: These are excellent all-round materials for everyday wear, providing comfort and breathability.
• Merino Wool and Cashmere: Ideal for colder weather, these materials offer superior warmth and softness.
• Cotton, Polyester, Nylon, and Spandex Mix: These are perfect for hiking, sports, and athletic activities. They improve comfort, moisture-wicking, temperature control, and stretchability.

• Cushioned Socks: Socks with additional cushioning underfoot are great for high-impact activities and can help prevent blisters.

Size Matters

Wearing socks that fit well is crucial. If they're too tight, they can inhibit free movement, cause the toes to claw, restrict circulation, and generally feel uncomfortable. On the other hand, socks that are too big can feel bulky and lumpy, causing discomfort and potential foot issues.

Change Daily

This may seem obvious, but not everyone follows it. Fungal infections, sweat, and dirt can all accumulate on socks, so changing them daily is essential to prevent foot problems.

Follow Washing and Drying Instructions

Adhering to the washing and drying instructions on your socks can increase their lifespan and maintain their material qualities. This will help keep your socks effective and comfortable for longer.

Throw Away Socks with Holes

It's surprising how many patients have foot problems due to wearing socks with holes. These can cut into the skin and cause discomfort or even injury. Always discard socks that are worn out or damaged.

Who would think that there is so much to say about the humble sock, the unsung hero of feet! Proper sock selection and maintenance can make a significant difference in your overall foot health. Don't underestimate the importance of good socks. If you have any foot problems or need further advice, please feel free to contact us. We're here to help!

Read more: What is Swift Microwave Therapy?

Ingrown toenails can be a real pain—literally! When the edge of your toenail starts growing into the surrounding skin, it can lead to significant discomfort, redness, swelling, and even pus-filled infections. This common problem can make everyday activities, like walking and sleeping, almost unbearable. Many people hide their toes, especially during the summer, out of embarrassment.

For more information about who is prone to developing ingrown toenails and ways to prevent them, visit our webpage.

The Vicious Cycle of Ingrown Toenails

A common scenario for those suffering from ingrown toenails involves a never-ending cycle: the toenail grows into the skin, causing pain. In an attempt to relieve the pressure, people often pick at or dig into the toe to snip off the extra nail, which can lead to infection. After a few weeks of relief, the nail grows back, and the cycle repeats. If this sounds familiar, it’s time to break the cycle. Start by soaking your foot in salty, lukewarm water for 10 minutes daily. This can soften the nail and reduce the chance of infection. However, seeing a podiatrist is crucial for proper treatment.
Should You Consider Surgery for an Ingrown Toenail?

Our experienced podiatrists have treated thousands of ingrown toenails. During your appointment, we will review your medical history, assess the affected nail, and recommend the best course of action. This might involve conservative treatments with regular podiatry appointments or, in some cases, surgery.

Although the term "surgery" might sound intimidating, the procedure is straightforward and performed in one of our clinic rooms. You can bring a friend for support and some music to help you relax. We take our time and explain each step of the process to ensure you are comfortable.

The Surgical Procedure

Anesthesia: We anesthetise your toe with a quick injection, ensuring you won’t feel anything during the procedure.
Cleaning: Your toe is cleaned with iodine.
Removal: We remove the problematic edge of your nail.
Chemical Application: A chemical is applied to kill a small section of the nail-growing cells, preventing that part of the nail from regrowing.
Dressing: Your toe is dressed to keep it clean, and you are ready to go home.
Aftercare Discussion: We will discuss aftercare instructions with you.

Aftercare Advice

Proper aftercare is crucial for a successful recovery. Here’s what you need to do:

Immediate Care: We will send you home with a large dressing on your toe, so bring flip-flops or sliders to wear after the appointment. Leave the dressing on for 24 hours and rest with your foot elevated for the first day.
Daily Care: For the next two weeks, soak your toe in a warm, saltwater bath for 10 minutes daily and then redress the area. We will show you how to do this.
Monitor for Infection: Watch for signs of infection such as redness, swelling, pus, or a foul smell. Contact us immediately if you notice any of these symptoms; you may need antibiotics.
Activity Restrictions: Refrain from playing sports and swimming for a few weeks. Once the wound has healed, you can resume normal activities.

Long-Term Benefits

Ingrown toenail surgery has a 95% success rate. This treatment can free you from the recurring pain and worry of infections, making it a worthwhile investment in your health and well-being.

Don’t let ingrown toenails control your life. Reach out to us so we can relieve your pain and restore your quality of life. With proper treatment and aftercare, you can return to enjoying your favorite activities without the constant worry of discomfort. We look forward to helping you!

5 seated chair exercises for seniors

As we age, maintaining an active lifestyle becomes increasingly important for our overall health and well-being. However, many seniors face challenges that make traditional forms of exercise difficult. That's where seated chair exercises come in.

These low-impact exercises are designed to help seniors stay fit and flexible without the need for strenuous activity or standing. In this blog, we will explore five simple and effective seated chair exercises that can easily be incorporated into your daily routine: the Overhead Bend and Reach, Shoulder Blade Squeeze, Knee Extension, Neck Rotation, and Marching in Place. Each of these exercises targets different muscle groups and promotes flexibility, strength, and circulation, all while being gentle on the joints.

Overhead Bend and Reach

1. Raise both arms above your head.
2. Lower your right arm and lean to the right. Feel the stretch on your left side.
3. Hold for at least 15 seconds.
4. Return to your original position with your arms over your head.
5. Drop your left arm and lean to the left.
6. Repeat 2 to 4 times toward each side.

Shoulder Blade squeeze

1. Lift your arms near the level of your shoulders with your elbow pointed straight out.
2. Bring your elbows back while you squeeze your shoulder blades together. Don’t lift or shrug your shoulders as you are squeezing.
3. Hold for 6 seconds.
4. Repeat 8 to 12 times.

Knee extension

1. Straighten and lift one leg and hold while you count to 5. Be sure you don’t lock your knee.
2. Slowly lower your leg down.
3. Repeat 8 to 12 times.
4. Repeat on the other leg.

Neck Rotation

1. Turn your head to the left and hold for at least 15 seconds.
2. Repeat on the right side.
3. Repeat 2 to 4 times to each side.

Marching in Place

1. Sit with your feet slightly apart and march in place, lifting your knees high toward the ceiling.
2. Remember to breathe normally.
3. Keep marching in a smooth rhythm for 1 minute.
4. Work up to marching 5 minutes or longer.

   

Incorporating these five seated chair exercises into your daily routine can significantly enhance your physical health and overall well-being. Whether you want to improve your flexibility, strengthen your muscles, or boost your circulation, these exercises offer a safe and effective way to stay active. Remember, consistency is key—make these exercises a regular part of your day, and you'll soon notice the benefits.

Always consult with your healthcare provider before starting any new exercise regimen to ensure it's appropriate for your individual health needs. If you experience any discomfort in your leg, ankle or feet, get in touch. We are here to help.

Here's to staying active, healthy, and happy at any age!

If your nails are:

Then Wilde-Pedique toe nail reconstruction is the solution for you!

How is the New Nail Made?

LCN Wilde-Pedique involves the construction of a new nail using a resin gel. After preparing the nail and nail bed, the gel is applied to fill grooves and gaps, then cured (hardened) using harmless UV light. Additional gel layers are applied to create the desired nail shape. Finally, a top seal is applied to complete the process.

The Result

The result is a natural-looking, protective gel nail that is flexible and can be trimmed and filed. The gel is non-porous, allowing for the use of nail varnish and remover without affecting the gel. You can swim and bathe as usual. For those with a fungal nail infection, anti-fungal treatments can be applied around the artificial nail and under its free edge.

Who is it Suitable For?

LCN Wilde-Pedique is suitable for men, women, and teenagers. Its adhesive properties mean that good results can be achieved even on calloused layers of skin or where there is a fifth or more of your own natural nail to reconstruct a new nail. Although the gel will not adhere to skin alone, it can still be constructed to last for a day for special occasions, such as a wedding day. The area must be oil-free, dry, free from any bacterial infection, and there should be no bleeding or weeping. Click here for more information.

Is it Safe?

As a professional podiatry practice, we always take a full medical history and assess for suitability. Our HCPC-registered podiatrists are trained in the application of the gels. The high-quality materials used are hypoallergenic, odourless, anti-fungal, and contain no aggressive primers or chemicals.

How Long Will the Gel Nail Last?

The gel nail typically lasts 4-6 weeks, with some lasting up to 4 months. We do not recommend leaving the nail on for more than 8 weeks. Occasionally, the gel nail may only last for a short time; however, it usually comes off whole and can be reapplied at home using hypoallergenic nail glue. The gel nail is a no-soak-off gel and will grow out together with your natural nail. The more natural nail there is on the nail bed, the longer the gel will last. A deep nail bed is better than a flat or shallow one. Your lifestyle and walking habits will also affect the gel nail's longevity.

How is it Removed?

The gel is no-soak-off and will grow out with your own nail as it grows. It can be trimmed away, or you can revisit us to have it painlessly removed.

What people are saying:

"My visit was for nail reconstruction on my big toe"
"Really impressed with the result"
"Can't wait to wear my sandals on holiday :)"
"Staff are really friendly too...would definitely recommend"

We’ve had amazing results with significant reduction in pain and discomfort and an improvement in the quality of life of many of our patients.

Call us for further information and get ready to show
your feet off this spring and summer!

If you struggle to take the first few steps as you get out of bed then you probably have plantar fasciitis

There are many reasons for heel pain, such as trapped nerves or a fractured heel. However, the majority of heel pain sufferers that we see in our podiatry clinics have plantar fasciitis.

What is plantar fasciitis?

Plantar Fasciitis is inflammation of the plantar fascia, a thick elastic band-type connective tissue on the sole of the foot connecting the heel to the toes. The Plantar Fascia maintains the shape of the arch, helps the foot absorb shock, and propels the foot during walking.

Why do I have plantar fasciitis? 

Plantar fasciitis rarely has one clear-cut cause, and in our experience, there are usually several factors that can contribute to the plantar fascia becoming inflamed and painful. From a biomechanical point of view, we often see that people with structurally high arches during non-weight bearing suffer from excessive lowering of the arches during walking (over-pronation), resulting in repetitive over-stretching and tearing of the plantar fascia.

What else can contribute to plantar fasciitis?

There are many factors that can contribute to the development of plantar fasciitis however, the most common causes that we see are:

Poor footwear:

From our years of experience, we know that poor footwear is one of the biggest contributors to Plantar Fasciitis. We see it time and time again, and it is a whole subject in itself! We spend much time on the subject during our heel pain clinics. In short, flat, sloppy, unsupportive footwear with no fastening certainly contributes to heel pain; even good quality footwear such as trainers or new and seemingly comfortable footwear can be a culprit if it is a poor fit. We also see many versions of very unsupportive slippers that can lead to heel pain. 

We usually see an influx of plantar fasciitis in April /May, when the weather changes and supportive footwear such as boots and lace–ups is swapped for unsupportive flip-flops, ballet pump-type shoes, or hard flat sandals. This can destabilise and stress the foot, leading to heel pain!    

Occupation:

If you spend a lot of time on your feet on hard and flat surfaces, and if you wear unsupportive footwear, you are halfway towards developing heel pain!

Sports and Activity:

Increased speed and impact on the feet during sporting activities can be a factor in those with certain foot types and is also associated with tight Achilles tendons. Added to this unsuitable sports footwear can make you more prone to developing heel pain.

I have heel pain, what do I do now?

There are some simple things that you can start to incorporate into your daily routine:

1. Before you get out of bed do a few ankle circles, lifts and drops and use a long scarf of theraband wrapped under the forefoot and pull the foot towards your body – this stretches your calf and fascia and can make getting out of bed a bit less painful.

2. Roll your feet slowly over a golf ball or drinks can throughout the day – putting it in the freezer will further reduce discomfort and encourage healing.

3. Make sure you are avoiding unsupportive footwear – sloppy slippers, flip flops and ballet pumps are going to make your foot worse.

How can we help you?

Our podiatrists love to heel heals!

Here at Romford Podiatry, our experienced podiatrists specialize in digital foot scanning biomechanical assessment, orthotic therapy, expert footwear analysis, and mentoring on a home rehabilitation program; the combined effect of all of these will reduce and cure heel pain.

We also offer shockwave therapy which compliments all the other treatments we offer, this works by breaking down scar tissue, reducing pain levels and stimulating the healing process when the condition is chronic.

Our mission is to improve the quality of your life!

Please do call us, we are offering a free 10 minute consultation and a free digital foot scan to discuss how we can help you recover from heel pain.

What people are saying about us:

 "I visited the practice after suffering severe heel pain. After assessment, treatment and some very good advice; I am now pain free. I made purchases of shoes, slippers and orthotic insoles. Altogether I am extremely pleased with the service and attention that I received."

Dave Hill (Romford)